April 4th Preview

I toss a double switch at you this weekend. You run on Saturday, and at the Row River Trail. The first change is to avoid conflicts with Easter plans. The second is to give a change of scene for your eight-mile run.

Scenic and serene Row River is near Cottage Grove, which requires some extra driving but is worth it. Directions are in this week's email. The trail is paved and marked every half-mile. There's a restroom with water fountain at the parking lot.

The route, from the Mosby Creek Trailhead: 3.0 milepost (at a bridge near the parking lot) to 7.0 and back.

Bring a drink for delivery at the turnaround. Weather forecast: starting temperature in 40s with light rain possible.

WEEK 4 LESSON: YOUR EXTRAS

Question: If I have raced this distance before, can or should I do more training than this program lists?

Answer: More isn’t necessarily better. For these months, please buy into this program of long runs as written. It has a proven record of success. Stick to the scheduled distances on Sundays, neither shorter nor longer, and take as many of these runs as possible with the group. The average increase of one mile week already pushes the safe limit of 10 percent, and one of the goals here is to keep you healthy throughout the program. Adding extra miles could put you at risk of injury, and a goal is to get you safely to the starting line.

March 29th Results (7 miles)

This is a two-for-one week. We'll gather again on Saturday for a "field trip" to the Row River Trail near Cottage Grove. I'll send directions in midweek.

Thanks to Miles for opening the store this morning, and to Tonya for on-course help. Michael will post today's photos separately.

TODAY'S 7.0 MILES

(with per-mile pace, based on GPS average of 7.00, and comparison to your last long run with us; target was to match that pace)

Neal -- 1:13:17 (10:28 pace, -1 sec. per mile vs. last week's half) best pacer
David -- 1:03:10 (9:01s, -1:14 vs. last week's half)
Michele -- 7 miles on Saturday
Jean -- 1:08:34 (9:47s, no target) after 15 miles on Saturday
Tatiana -- 4 miles in Portland, after 11 miles on Saturday
Jeff D. -- 1:16:29 (10:55s, -12 sec.)
Chris -- 1:13:55 (10:34s, -33 sec.)
Kathie, with Cindy -- 6 miles in 57:57 (9:37s, -39 sec.)
Leah -- 1:03:07 (9:00s, +20 sec.)
Laurel -- 4.5 miles in 41:47 (9:06s, +27 sec.)
Matt -- 1:13:17 (10:28s, no target) welcome to this team!
Anna -- 9.1 miles in 1:11:40 (7:52s, +19 sec.)
Trina -- 1:29:38 (12:48s, -37 sec.) longest ever
Sara -- ran back in Berkeley
Juan -- 1:01:37 (8:48s, -31 sec.) safe travels to Costa Rica

March 29th Preview

You advance (or in a few cases retreat) to seven miles this Sunday. Start from the Eugene Running Company at 8:00 (with the marathoners who are going nine miles).

Your route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Alton Baker ponds. Onto road past Autzen Stadium to end of road at another pond. Turn right onto canal path (either paved or wood chip), under I-5. Continue along canal toward Springfield to a short distance past boat ramp. Turn around there and come back the same way. GPS distance is 7.00 miles.

Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 40s with little chance of rain.

WEEK 3 LESSON: YOUR WEEK

Question: What should I do during the week, between long runs?

Answer: On weekdays “rest” and “easy” are the key words. The biggest mistake half-marathon trainers make is trying to increase all their running. The longer you go on Sundays, the less you can or should do the other days. My recommended easy run is one lasting 30 to 60 minutes (usually closer to the half-hour than the hour) at a relaxed pace, totaling no more than two hours of running between Sundays. Training by minutes instead of miles encourages you to run easily, because you can’t rush time the way you might do with distance. I also urge you to take a day or two off (easy cross-training is okay those days) after the long run and one rest day before the next one.

March 22nd Results (6.1 & 13.1 miles)

While mile-building is just beginning for Eugene, several of you started early and are doubling (or even tripling) in the half-marathon racing this spring. That started today at the McKenzie River Half.

Thanks to Shivaun for opening the store today. And to Jean and Laurel for on-course help.

TODAY'S McKENZIE RIVER HALF-MARATHON

(with official time and per-mile pace)

Neal -- 2:16:50 (10:27 pace) 2nd in age group
David -- 2:14:11 (10:15s)
Michele -- 2:15:09 (10:19s)
Desiree -- 2:24:46 (11:03s) 1st half-marathon since son's birth
Rhonda -- 2:15:13 (10:20s)

TODAY'S 6.1 MILES

(with per-mile pace, based on GPS average of 6.11, and comparison to last long run here; target was to match that pace)

Jean -- marathon recovery run on Saturday
Tatiana -- marathon recovery run on Saturday
Jeff D. -- 1:07:57 (11:07s, -4 sec.) day's best pacer
Ashley -- in California for spring break
Chris -- 1:07:57 (11:07s, +9 sec.)
Kathie -- 11.1 miles in 1:53:55 (10:16s, +10 sec.)
Leslie -- in California for spring break
Leah -- 53:00 (8:40s, -20 sec.)
Laurel -- 7 miles in 1:00:36 (8:39s, -5 sec.) 2nd best pacer, tie
Matt -- 7 miles in 1:05:06 (9:18s, no target)
Anna -- 8 miles on Friday in 1:00:28 (7:33s, -5 sec.) 2nd best pacer, tie
Trina -- 1:22 (13:25s, +26 sec.) longest run ever
Sara -- in France for spring break
Juan -- 57:00 (9:19s, no target) welcome to the team!

Guests:

Jan -- 1:01:36 (10:05s)
Cindy -- 11.1 miles in 1:53:55 (10:16s)
Anna G. -- 11 miles

March 22nd Preview

The training takes you to six miles this Sunday, with an 8:00 start from the Eugene Running Company. The store opens about 15 minutes earlier.

Your route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Autzen footbridge and across. Turn right, to Ferry Street and turn around. Back the same way: Autzen, Ferry and store. GPS distance is 6.11 miles. (You'll run the first three with the marathoners, who go 17 this week.)

Bring a drink for delivery at the turnaround. Weather forecast: starting temperature in 40s with little chance of rain.

WEEK 2 LESSON: YOUR DISTANCE

Question: Why do we only meet as a group once a week, for the long run?

Answer: The weekly long run is by far the most critical. You could run almost nothing else during the week and still do fine in the half-marathon. Or you could run almost daily, skip too many long runs and not do fine. Make sure you take the long ones, and recover well in between. We increase the distance by one mile a week from five to 11 miles before easing down to six miles the final Sunday of training. Don’t jump ahead of yourself by thinking too soon, “Can I run 13 miles?” You’ll get there when you get there. For now, think only of training for six miles, then seven, then...

March 15th Results (4.9 miles, etc.)

This begins our buildup for the Eugene Half. Distances will climb by a mile a week to a peak of 11.

A gentle reminder that there's a fee for this training. It's $50 (with discounts for UO students). You can pay at the store whenever it's open.

Thanks to Shivaun for opening the store today. And to Tonya for helping on the course.

TODAY'S 4.9 MILES

(with per-mile pace, based on GPS average of 4.87, and comparison to last long run here, if any; target was to run relaxed, at a pace you could have held for at least one more mile, and ideally for half-marathon eventually)

Neal -- 52:30 (10:47 pace, -1:03 per mile) before McKenzie Half next week
Audrey -- Shamrock 15K in Portland, 2:00:59 (12:59s)
David -- Shamrock 15K in Portland, 1:32:55 (9:59s)
Michele -- 52:30 (10:47s, +29 sec.) before McKenzie Half next week
Jean -- Los Angeles Marathon in 5:20:42 (12:13s)
Tatiana -- Los Angeles Marathon in 6:50:00 (15:38s)
Jeff D. -- 54:27 (11:11s) welcome back!
Ashley -- 48:33 (9:58s) welcome back!
Chris -- 53:25 (10:58s) welcome back!
Kathie -- 10.1 miles in 1:42:11 (10:06s, -18 sec.)
Leslie -- 48:33 (9:58s) welcome back!
Leah -- 5 trail miles on Saturday
Laurel -- 5.7 miles in 49:44 (8:46s, -14 sec.)
Jeanine -- Shamrock 15K in Portland, 1:41:56 (10:56s)
Desiree -- ran untimed, before McKenzie Half next week
Anna S. -- 8.1 miles in 1:01:51 (7:38s) welcome to the team!
Trina -- 1:03:14 (12:59s) welcome to the team!

March 15th Preview

Our full team of half-marathoners gathers for the first time this Sunday for a 4.8-mile run. Meet at the Eugene Running Company for an 8:00 start. The store opens about 15 minutes earlier.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Valley River footbridge and across. Turn left, to Ferry Street, across and back to store. GPS distance is 4.81 miles. (Keep going past the "finish" to round it up to 5.00 if you're so inclined.)

Remember: this is not a race. Find your own comfortable pace -- ideally one that you can eventually hold for 13.1 miles.

Bring a drink for delivery at south end of Valley River footbridge (about 2.5 miles). Weather forecast: starting temperature in 50s with rain likely.

You'll run the first four miles with our marathoners, whose distance that day is eight.

WEEK 1 LESSON: YOUR PROGRAM

Question: What is the rationale behind this training program?

Answer: This half-marathon program is, fittingly, almost precisely half the one that our marathon Teams follow successfully. You train as the marathoners do early in their program – except that 13.1 miles is your end point, and 11 miles is your longest training run. You also train under conditions that mimic those of the race. Our group runs are nearly flat. If you want hill training, add some to your midweek runs. Our Sunday runs are on hard surfaces, because that’s where the race is run. You can seek out softer ground during the week. You run no faster in Sunday training than you will go in the race. Practice for speed elsewhere.

Eugene Half-Marathon Training

PURPOSE: This round of training targets the Eugene Half-Marathon on May 10^th. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. The Eugene Running Company has sponsored Joe’s Team since 2005.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances. Restrooms and water fountains are available there.

COSTS: The fee is $50 (payable at the store and before your program begins). This covers coaching services. Other benefits of Team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

Enter at: eugenemarathon.com

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by text (541-953-7179) or e-mail (joesrunteam@gmail.com). Previews and results appear at joesrunteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

PREREQUISITES: We want no one to go too far, too soon. A recent run of four miles or longer is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be half-marathoner. Runs increase by one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to run a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAM

Runs begin at the Running Company, at 8:00 A.M. on Sundays. A course preview is posted on our web page before each week’s run, and results appear there afterward. Bring your preferred drinks and other supplies for delivery during your runs.

Date – Distance

March 15^th – 5 miles (8 for marathon)

March 22^nd – 6 miles (17 for marathon)

March 29^th – 7 miles (9 for marathoners)

April 4^th – 8 miles at Row River Trail (19 for marathon) on Saturday

April 12^th – 9 miles (10 for marathon)

April 19^th – 10 miles (21 for marathon)

April 26^th – 11 miles (10 for marathon)

May 3^rd – one hour (same for marathon)

May 10^th – Eugene Half (and Marathon) at 7:00

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.